1/30/2017

Jump Rope
300x

Plyometrics

Front Squat
1x5_135
1x3_225
1x1_315

DeadLift
1x3_315
1x1_405
1x1_495

The plan was to do a 585 single, but the back felt a little tweeky so I bagged the lat set.

1/26/2016

Rotator Cuff

Strict OHP
Super set with shrugs
2x10_45
1x10_95
1x10_115
5x6_135
3x10_95

Up Right Row

Dips

Laterals

1/25/2017

Biceps 

Pull ups

1/24/2017

Jump Rope
300x

Plyometrics

Front Squats
2x5_135
1x3_225
1x2_315
1x1_365

DeadLift
1x5_315
1x1_405
1x5_500

1/23/2017

Rotator Cuff

Bench
2x10_135
1x8_225
1x5_275
1x3_315

Lockouts
1x1_365
1x1_405
1x1_435

Wide Grip Bench
super set with triceps
3x5_275

1/20/2017

Plyometrics

Squat
2x5_135
1x5_225
1x2_315
1x1_405

My legs were dead from DeadLifting on Tuesday. I decided to cut these a little short today.

Pull-ups

1/19/2017

Rotator Cuff

Strict OHP
2x10_45
1x10_95
1x5_135
1x3_185
2x2_225

Close Grip Bench
4x8_225

Up Right Row

Laterals

1/17/2017

Plyometrics

Front Squat
2x5_135
1x3_225
1x2_315

DeadLift
1x3_315
1x3_405
1x1_495
1x1_550

1/13/2017

Biceps

Pull-ups

Horizontal Pull-ups

Shrugs

1\12\2017

Rotator Cuff

Strict OHP
1x10_45
2x10_95
1x10_115
1x6_135
1x6_155
1x6_170
1x1_185
1x1_205
1x1_225
1x3_185

1/11/2017

Plyometrics

DeadLift
2x5_135
1x5_225
1x5_315
2x5_405

Pull-ups

1/9/2017

Biceps

Pull-ups
-weighted

1/8/2017

Rotator Cuff

Bench
2x10_135
1x8_225
1x3_275
1x4_315
5x5_275

1/6/2017

Squat
3x5_135
1x5_225
5x3_315

1/5/2017

Biceps

Rotator Cuff

Strict OHP
1x10_65
1x10_85
1x10_95
1x10_115
1x10_135
1x8_155
1x10_135

Pull-ups

1/3/2017

Squats
2x5_135
1x5_225
1x3_315
1x2_405
1x6_315

1/2/2017

Rotator Cuff

Bench
2x10_135
1x8_225
1x5_275
3x3_315
1x15_225 Wide Grip